Delivering the latest buzz on fitness, nutrition and wellness for Syracuse University students.

December 3, 2013February 16, 2015

Microwave Meltdown: Is Your Food Losing Nutrients?

The microwave is no stranger to convenient cooking. There is no doubt that microwaves have changed the pace of preparing a meal for people across the globe, and with the continual advances in technology, our lives seem to rely on fast paced mechanics now more than ever.

The harsh truth is that heat damages a percentage of vitamins, minerals, antioxidants and enzymes in certain foods. Recent studies by Dr. Ed Bauman, founder of Bauman College, have shown that microwaving food has a greater impact on the percentage of these damaged nutrients than boiling on a stovetop.

Bauman’s results show some astonishingly disturbing results:

-Broccoli that is heated in the microwave with water lost up to 97% of its antioxidants
-Garlic’s active nutrient that aids in fighting cancer and other diseases, allinase, is destroyed when heated in the microwave for 1 minute
-Most vegetables lose up to 90% of their nutrient value including vital vitamins, minerals, antioxidants, and enzymes because they are destroyed in microwaving cooking, while steaming on a stove only destroys up to 11% of the nutrients
-Microwaving creates radiolytic compounds that are not researched enough to know what they do to our bodies, but they are definitely not health-promoting and are most likely detrimental to our overall health

The best solution to these problems is to eat organic, raw vegetables and to add flavor to them without the addition of microwave heat. For example, dip vegetables in peanut butter, reduced fat ranch dressing, or reduced fat cream cheese, in which Philadelphia cream cheese now has delicious flavors such as Chipotle, Protein Honey, Garlic and Herb, and Pumpkin Spice. Just remember, moderation is key to a balanced diet. If you do have a stove and the time to steam your vegetables, then it is best to choose that option when it is available to you. Drizzle extra virgin olive oil over any type of vegetable with a pinch of salt and pepper to make for the perfect side dish or snack.

There is also a tremendous amount of recipes for vegetable side dishes on FoodNetwork.com that are simple. Just click on the “Quick and Easy” tab on the top of the Food Network’s homepage, and then the “Side Dishes” tab in the middle of that webpage. You will be introduced to many no-microwave, easy, side dish recipe options to add to a plethora of meals.